WARM UP – MOBILITY
2 rounds at a easy/steady pace:
5/side staggered stance dumbbell row + overhead rotation (light-moderate DB)
10 step down box jumps
10 Alternating Dumbbell muscle Snatch
10 Cuban rotations (weighted dowel and/or w/ light plates)
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Review 3 snatch drills with dowels or empty barbells
WOD A
MUSCLE SNATCH X 3
HANG POWER SNATCH X 2
POWER SNATCH
EMOM x 17
Min 1-5: Muscle snatch x 3
Min 6 rest
Min 7-11: Hang power snatch x 2
Min 12 rest
Min 13-17: Power snatch x 1
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Start light, and build each working set to a heavy (but not absolute max) of each movement.
WOD B
TABATA BJO & BALL SLAM
Complete 8 rounds for total reps:
20s x Max Box Jump Overs (24/20″)
10s rest
20s x Max Ball Slams (30/20lb)
10s rest
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Partner up and alternate stations. You may start on either movement.
No pacing, go all out on every round!
ACCESSORY
Crossover Symmetry “Iron Scap” or “Plyo”
